What is DOMs?
DOMs is the phrase used to describe the aching pain in the muscles that occurs 24-72hrs after intense exercise. It occurs as a result of inflammation in the muscle tissue caused by microscopic tears created in the connective tissue and muscle fibres after repetitive muscle lengthening under load. This sensitizes the receptors which enhances feelings of pain. DOMs occurs because of micro trauma in the connective tissue.
What causes DOMs?
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Level of conditioning, training age and the skeletal muscle system
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Structural damage to muscle tissue and tendons
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The inflammatory response system
Prevention and Treatment
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Repair structural damage to skeletal muscle through adequate nutrition
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Control or reduce the inflammatory response to exercise through recovery strategies. E.g. Epsom salts bath, contrast therapy
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In extreme cases you can reduce painful symptoms of DOMs with anti-inflammatory medication such as ibuprofen. This should be avoided long term however due to the effect on the liver.
